DustinMaherFitness.com. Free Report: Ultimate Fat Loss Guide

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2 Welcome! My name is Dustin Maher and I d like to thank you for checking out my free report. For nearly ten years I ve been dedicated health and fitness and have helped more than 5,000 moms get into the best shape of their lives through my radio and television appearances, best-selling DVD programs, Fit Moms for Life book, and Fit Fun Bootcamps, one of the largest bootcamp programs in the United States. It s honestly been a privilege to see the changes that occur in someone who exercises and eats the right way. I m now on a greater mission to help 1,000,000 moms get in shape, and this report is a step in that direction. In the pages ahead I ll be touching on the key components of healthy living as well as how to help you get that flat stomach and finally fit into your skinny jeans! Author, Speaker, Trainer No matter where you are with your fitness goals, together we can get you into amazing shape and make sure you stay that way. To Your Health, PS. To learn more about me and my programs, visit

3 I want to begin by introducing the word SYNERGY: The interaction of two or more agents or forces so that their combined effect is greater than the sum of their individual effects. THE 5 KEYS THE 5 KE Too often moms who decide to get in shape either start to exercise more, or try to eat healthier, or join a weight loss group. These are all good, but few moms combine all five of the keys that lead to weight loss success. If one goes missing, chances are you ll become another weight loss failure statistic. For the best results, you need to cover each of the following steps: THE 1. Proper Nutrition 2. High Intensity Resistance Training 3. High Intensity Interval (Burst) Cardio Training KEYS 4. Proper Rest & Recovery 5. Support Network for Accountability & Motivation

4 Nutrition is such a broad topic that it is impossible to cover everything in this report, but I will present to you what I feel is the best way for most people to eat for fat loss and skinny jean purposes. I can say without hesitation, if you are not eating correctly, you WILL NOT see the results you are looking for; it s that important. I want to challenge you to see food not only for the pleasure it brings to our body, but also as the only fuel source our human machine can use for energy. Most people aren't running on the right fuel source and consequently they are fat, tired, sick, stressed, and go through daily mood swings. I don't own a pet, but I m always amazed how most people often feed their pets FAR better than they feed themselves or their children. Obesity would nearly be extinct if we lived this way. (I m not saying we can t eat food that tastes good.) Eating healthy must become a lifestyle, not another DIET. Notice the first three letters? You must replace old habits with new ones. I don't eat food for pleasure, I use it as fuel; I have learned to separate food from pleasure. Daryl, Fitness Model

5 Here s what research has shown to be some of the best eating advice: Eat 4-6 small meals a day Include a lean protein with each meal Eat 7 or more servings of vegetables a day Eat 2-3 servings of fruit a day Drink plenty of water (3 quarts to start with) Limit processed sugars Avoid fake sugars as much as possible (all diet sodas) Limit all processed carbs Eat fish 2-4 times a week and supplement with fish oils Cook with olive or coconut oil instead of vegetable oils Eat more of your calories earlier in the day, especially carbs Cut portion size down Limit saturated fats except butter, coconut oil, avocadoes Don t fear fats from olive or coconut oil, butter, avocadoes, fish, raw nuts, grass fed meats, and free range eggs Get plenty of fiber through veggies, whole grains, and legumes. The average woman needs 25 grams and the average man 30 grams There are many more tips I could have included, but this should give you a great start. In order to be successful, you must have a plan and stick to it. Planning ahead and knowing what your schedule is for the day will help you in packing snacks to get you through the times when you can't take time to eat. Always remember: You can never out-exercise a poor diet.

6 This next topic is my favorite: RESISTANCE TRAINING! I enjoy talking about it because I know the benefits it produces in every individual. The latest statistics show only 1 in 5 Americans resistance trains and I would argue most don't train as effectively as they could. After the age of 25, the average woman loses 1/2 lb. of muscle per year if they aren't doing anything that requires heavy lifting. (No, lifting the 24 pack of beer or diapers off the floor up to the table doesn't count). This wreaks havoc on our metabolism, because muscle is extremely metabolically active and burns many additional calories. The latest research from the past 5 years has shown that resistance training is far more effective in helping a person lose body fat compared to cardio. Have you ever noticed the best bodies in the gym are usually in the weight room and the ones with the big bellies are usually on the cardio equipment? Why is weight training so effective at burning fat? 1. EPOC (excess post oxygen consumption): Because you ve just torn your muscles up and exerted a great amount of effort, your metabolism is raised up to 48 hours after a workout. 2. In the long run it builds muscle. Each pound of muscle burns around 10 calories a day, even while you are sleeping! 3. Hormone production changes to allow the body to build muscle and tells the body to release fat to be burned.

7 Not all weight training is created equal! The biggest mistake I see women make in the gym is lifting weights that are too light (this isn't the case for adolescent boys who are trying to lift WAY too much!). You should aim for a weight that you can perform anywhere from 6-15 repetitions to near failure with good form. When starting, pick a weight that can be done times. For general populations, focus on total body resistance training 3 times a week. Here are a few more guidelines 1. Warm-up for 5-10 minutes, working the body through full range of motion 2. Pick 7-10 total-body exercises that involve large muscle groups 3. Aim for 6-15 reps 4. Do 2-3 sets 5. Rest for as little time as possible between sets. 6. Incorporate some core training to directly work abs and lower back 7. Do some interval or burst training (more on that later) if you have time, or save that for another day. 8. Spend a little time stretching, especially the chest and hamstrings, after the workout. 9. Workouts should last no longer than 45 minutes if skipping interval training, or less than an hour incorporating intervals.

8 Myth #1: Lifting is dangerous: Lifting is completely safe if shown proper form. In fact, lifting will help save you from injuries that occur in your daily lives. Myth #2: Women shouldn't lift because they will get bulky: Women have 30 times less testosterone than men. It is very hard for women to put on much muscle. The muscle they put on will help create a lean looking body. With regards to exercise, weight training is the best way to help prevent osteoporosis. Myth #3: Lifting sessions should take 2 hours: If done right, weights should take 30 to 40 minutes to perform, with only short breaks in between sets. Myth #4: Lifting will make me inflexible: Lifting weights through the full range of motion will IMPROVE flexibility. I make sure to incorporate this type of training in Fit Fun Bootcamps, MamaTone, Personal Trainer, and Fit Moms For Life DVDs for maximum fat loss and muscle toning!

9 I hope you ve now realized the importance of a good nutritional plan as well as incorporating weight training into your daily lives. I next want to cover a relatively new topic in the fitness world, Burst Training (similar to interval training). Based on research from the past 5 years, I predict that steady-state cardio will become far less popular as a means for getting lean. The new approach burst training is a foundational component in all of my programs. Burst training requires a person to give a full effort for a short duration, followed by a period of decreased activity or rest. The exact protocols vary depending on how in shape a person is, but a 3:1 rest-to-work ratio is typical. A fit woman may be able to perform a 1:1 ratio, which means they would rest for the same amount of time as they exercised. Bursts are very difficult and taxing on the body, which is why most people don't do them and why they re so great! I heard a quote yesterday that has a lot of truth to it: "Look at what everyone else is doing to lose fat and get in shape and do the exact opposite."

10 When I look around the gym, I first see all the ellipticals filled, then the treadmills, followed by the recumbent bikes, then the stair climbers. I rarely see anyone working hard on the elliptical, which is why it rates as my most overrated piece of cardiovascular equipment. Then you see people either walking or jogging at a pace that is easy and comfortable for them. I like treadmills, but one should run fast or up steep hills, both of which will fatigue a person quickly. My favorite, though, is the stair climbers. Nothing hits the butt and legs better and increases the heart rate faster than climbing stairs. I also like it because it is simple to use and low impact, which makes it nice for hips and joints. I challenge you to up the intensity in your next cardio session. I enjoy it when I have long distance runners come to me when they have hit a plateau on their speed. Once they incorporate these burst techniques, their times improve!

11 I hope by now you are getting excited about how YOU can achieve the body you want, as well as the possibility of joining one of my many programs as a way to help you achieve that body! This next topic is an important, but often overlooked, area in fitness: rest and recovery. Did you know that when you work out you are actually tearing and breaking the muscles apart? It s through this process that the body gets stronger, but the process doesn't start when you are working out. It s the time spent when you are resting (especially sleeping) that your body gets a chance to rebuild to a better, stronger you. If you re constantly tearing the body down without giving it rest, it won t get stronger and will lead to overuse injuries. Your body needs about 48 hours to recover from a weight training session. Unless you are breaking up your strength training sessions into separate body parts, you should lift no more than 4 days/week.

12 Sleep is a topic that gets thrown around a lot and for a good reason. Many studies suggest that people who get less sleep have higher levels of hormones, such as cortisol. Elevated levels of cortisol (also called the stress hormone) have been linked to increase likelihood of being overweight. A proper night's sleep can do wonders in many ways: Benefit #1. Elevates your mood Benefit #2. Helps you think clearer, making for better exercise and nutrition choices Benefit #3. Decreases cortisol and can elevate hormones, such as testosterone Benefit #4. Provides your body more time to heal and rebuild It seems the average person needs roughly 8 hours of sleep a night. Some may only need 7 while others need 9. I challenge you to get at least 8 hours of sleep a night for 2 weeks and see if you don't feel better.

13 Let s talk about motivation and support, which I believe is the glue that holds all the other topics together. I ve seen countless people achieve great results doing what I have outlined in the mini course, only to find 6 months to a year later they are back to their old ways of exercising less and eating more. I m convinced that the reason most of these people fail is that they ve let negative influences, whether family, friends, past habits, or even advertisements overtake their lives. What could they have done in order to prevent this from happening? They needed to create a support group that would keep them accountable, motivate them when times got tough, and inspire them to keep pressing on. Let's face it, getting and keeping an amazing body isn't easy with the way our society operates. Celebrations always revolve around food, entertaining business clients usually includes fancy dinners, cars eliminate the need to move to travel, TV remotes allow us to sit and turn the channels, and grocery stores have eliminated the need for us to grow our own food. Everywhere we turn, society is encouraging us to be fat and lazy. It s easy to see why people easily fall into that lifestyle. This is one of the reasons I created my MamaTone Fitness class to help stay-at-home moms interact with other mothers, while at the same time getting a kick-butt workout. Hundreds of women have participated in the program and have seen amazing results, with some losing between 30 and 50 lbs. One of the key components is the interaction between these women, offering constant support and making workouts fun!

14 I challenge you to find 5 people in your life that will encourage you to be the best when it comes to eating and exercising, and ask them to partner up with you to help you achieve the body you want. I also want you to think of a person or two who don't support you and are negative influences in your life. Talk to those individuals and tell them that you want to change some of your habits and need help doing it. If they agree to help, great, but if they continue to try to get you to make poor choices, you NEED to begin hanging out less with them, as they will continue to hold you back from your dreams. I have found that those trying to hold you back are only doing that because they don't want you to look and feel better, which would make them look bad. They would become jealous of you, and in order to keep that from happening, they want to keep you at the same or lower level as they are! Fit Fun Bootcamps bring together those individuals who will SUPPORT one another in every way. Each person is there to improve their physical, mental, and emotional state. The teamwork and camaraderie that occurs is simply amazing and is why I believe bootcamps are the best way to make a permanent change in your life.

15 It has been a pleasure getting to share with you what has been on my heart! I hope that you have enjoyed it and will take MASSIVE action to attain the body you want, whether it is through Fit Fun Bootcamps, MamaTone, Got Core, Fit Moms for Life, or some other way. I just want to see you achieve even greater things than you believe are possible! Sincerely, P.S. Feel free to share this with those who you care about and have them sign up for my free newsletter. Also have them check out and have them fill out their info in the top right side of the page!

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